The average diet plan will tell you to eat as many fruits and vegetables as you can. And while this is good advice overall (the average person does not eat enough fruits or vegetables to maintain a healthy diet), fruits, unlike vegetables, are not free food.
Fruits are full of antioxidants, minerals, and vitamins. If you eat fruit regularly, you can reduce your risk of heart disease, certain cancers, and possibly even loss of vision, but fruit is also full of sugars. Though sugar from a fruit is much healthier than refined sugars, if you overindulge it still creates excess energy.
If you consume too much fruit, it usually means other vitamins and nutrients are getting neglected. Dark green and orange vegetables contain vitamin A, Folate, Carotenoids, and Fibres, all of which are essential to maintaining your health.
Consuming too much fruit can have adverse effects on your health:
Consuming too much fruit can contribute to weight gain or hinder weight loss. Fruit is low-calorie compared to meats, fats and grains, but the rule remains the same: If you take in more than you need, your body will store the extra calories as fat.
As carbohydrate-rich foods, fruits lack the essential fatty acids and amino acids other food groups provide. Fruits are also deficient in certain minerals, such as selenium, calcium, and heme-iron.
Elevated Blood Glucose
Diabetics and prediabetics need to be aware that the natural sugars in fruit break down into glucose when digested, and raise blood glucose levels after being eaten.
High sugars can result in dental decay and receding gums. Many people who have been on high fruit diets have reported the above, as well as cracked teeth and occasional tooth loss.
Much of the fruit we grow today is very different than we would have had hundreds of years ago. Over the centuries, we have bred fruit to be sweeter and larger than it was.
The good news is if eaten in moderation and in combination with a balanced diet, fruit is an excellent contributor to health and fitness. Here are some of my favourite, healthy fruits.
1. Berries – organic and wild berries don’t put much strain on your blood sugar regulating mechanisms than other fruit, contain fibre and vitamins, and help protect against disease. Frozen and wild blueberries are available almost year-round.
2. Figs – Figs are some of the most minerally dense fruit there is. They’re rich in potassium, calcium and iron. Fresh figs are superior to dried figs in terms of nutrients.
3. Pomegranates – Pomegranates have the highest concentration of antioxidants amongst all fruit. They help provide protection against free radical damage and chronic disease.
4. Apples – Apples are high in fibre, vitamins and minerals, and from a practical viewpoint, they are one of the more affordable fruits.
5. Kiwifruit – Kiwifruit are a great source of vitamin C. They are also an excellent source of vitamin K, potassium and copper. There large amount of phytonutrients help protect our cells against damage.
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